Multitask Your Workout — Part II

Biceps curls have be incorporated with other exercises for a multitasking workout.
Information Systems Technicians (Submarine) Seaman Jakob Naylor, a student at Naval Submarine School (SUBSCOL), does biceps curls at Morton Hall Gym on Naval Submarine Base (SUBASE) New London in Connecticut. (Mass Communication Specialist Seaman Jimmy Ivy III/U.S. Navy photo)

As we enter the second half of summer, the heat is on. The temperature already has hit 90 degrees across much of the country. Hopefully, those multitasking moves from my last column left your shoulders, biceps, triceps, quads, glutes and inner thighs in good shape, and you're ready to show them off.

I'm continuing those multitasking moves here with new ones to work your outer thighs, chest, back and glutes.

Multitasking your workout will help relieve the stress of juggling other responsibilities. The moves combine muscles in the upper body and the lower body at the same time while putting you a little off balance for core strengthening. Then add cardio intervals between moves for a total body workout, and this burns more calories than simply doing cardio or toning moves separately.

1. Outer thigh lift and a one-arm-outside biceps curl

The first move is an outer-thigh lift and a one-arm-outside biceps curl. Balance on your right leg while lifting the left straight leg to the side. This gets the hip abductor working.

At the same time, lift the right hand holding a heavy weight to the side for an outside bicep curls. Feel the abs engage. Do 15 reps and repeat on the other side.

2. Upper back, abs and outer thighs

The next move works the upper back, abs and outer thighs. Get down on your hands and knees. Use medium-sized weights and balance on them. Lift your right arm out to the side while lifting your bent left leg out to the left side (we call this the hydrant; get it?).

Do 15 this way, then switch and lift the left arm and right leg at the same time. Notice how your abs have to contract as you lift.

3. Bench press

Finally, lie on your back with heavy weights in your hands, elbows bent at 90 degrees. Align your wrists directly over your elbow, getting ready for a bench press. (Your arms should look like goalposts.) You'll simply straighten the arms to lift the weights toward the sky, then bend the elbows back to 90 degrees while keeping the wrists above the elbows. At the same time.

Bend the legs and put your feet flat on the floor. As you lift the weights for a chest press, you will engage your glutes, quads and abdominals to lift the hips as high as you can off the floor. Lower hips and hands at the same time. Do 15 reps.

Before you start, prepare to do one minute of jumping jacks or simulated jump rope between each numbered toning move. Repeat steps one through three for a total of three sets. Add these multitaskers to the three moves from last week for a total body workout.

Nikki Fitness is a personal trainer, group exercise instructor, writer and publicist living in New York City.

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